You know how important a proper diet is to effective weight management. But how do you know if you’re following the right plan? After all, there are many to choose from, all of which are praised by diet “experts.” Well, a growing body of research suggests that the secret to safe, effective and delicious weight management may be found in the Mediterranean.

A recent study published in the New England Journal of Medicine illustrates the possible weight management benefits of low-carb plans, and specifically, the Mediterranean diet. This plan has become very popular, due to its wide variety of food options, including fruits, vegetables, whole grains, fish, nuts and olive oil.

The Mediterranean Diet Study In Detail

For this two-year study, the researchers examined a group of moderately obese people. These subjects followed one of three diets: a low fat diet; a Mediterranean diet; or a low carb diet. Each subject attended regular sessions with a dietitian, along with lunch in the research centre’s cafeteria. For both the low-fat and Mediterranean diet followers, each male subject received 1,800 daily calories, while each female subject received 1,500 daily calories. For the low-carb group, carbs were counted, rather than calories. Here are some of the findings:

• At the 6-month mark, the low-carb group lost weight more quickly
• At the 12-month mark, the Mediterranean and low-carb groups were both similar; they were a little better than the low-fat group
• At the two-year mark, the low-fat group lost about six pounds; the Mediterranean group lost about eight pounds; the low-carb group about 10 pounds.
• At the two-year mark, all three groups lost inches off their waist, and improved their blood pressure. Additionally, the low-carb group experienced the best results for good cholesterol.
• At the two-year mark, 90% of the low fat group stuck with the program; 85% of the Mediterranean group stuck; and 78% of the low-carb group stuck.

Which Diet Is Best For You?

The bottom line, according to the researchers, is that there isn’t one best eating plan for weight loss; dieters need to find their own best plan for success. They stress that the best diet is one that offers healthy foods that followers enjoy eating.

For those dieters preferring low-carb plans, the researchers state that dieters should consume healthy and lean protein, such as fish, skinless poultry, very lean meat and lower-fat dairy. For those preferring low-fat plans, dieters should consume more unrefined, unprocessed, higher-fiber carbs, as well as those with a lower Glycemic Index.

Regardless of the diet chosen, those subjects that followed stayed a plan for two years developed healthy, long-lasting eating habits as a result. And while there weren’t huge amounts of weight lost, there were significant benefits for blood pressure and cholesterol, as well as inches lost.